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1- Aerobic Day
Exercise SETS TIME Notes Results Week 1 Results Week 2 Results Week 3 Results Week 4 Results Week 5 Results Week 6 Results Week 7 Results Week 8
5/10 difficulty, 125-145bpm HR.
Choose 1 Option: Run, Bike, Elliptical 1 30-75 minutes
Avoid going too hard
1a Deadmill 3 5secs
1b Speed Skater Jump 3 3
2 Front Squat 3 6-10 Full depth, no grinding reps
3a Incline DB Bench Press 3 6-10 Controlled descent
3b Lat Pull Down 3 6-10 1s Pause at bottonm
4a Liu Raise 3 15-20
4b DB Curl 3 15-20
5a Bear to Crab 3 6-10 total
5b Side Plank 3 20-30s
3- Heavy Day
Exercise SETS REPS Notes Results Week 1 Results Week 2 Results Week 3 Results Week 4 Results Week 5 Results Week 6 Results Week 7 Results Week 8
rugby-muscle.com
EVOLUTION - IN SEASON PROGRAM
4- Recovery Day
Exercise SETS REPS Notes Results Week 1 Results Week 2 Results Week 3 Results Week 4 Results Week 5 Results Week 6 Results Week 7 Results Week 8
Enjoy the day - Note any activity
Off n/a
6- Primer Day
Exercise SETS REPS Notes Results Week 1 Results Week 2 Results Week 3 Results Week 4 Results Week 5 Results Week 6 Results Week 7 Results Week 8
rugby-muscle.com
EVOLUTION SCHEDULE TABLE
4-5 DAY 3-4 DAY 3-4 DAY 3 DAY 2 DAY 2 DAY ALTERNATE
TRAINING TRAINING TRAINING TRAINING TRAINING TRAINING TRAINING DAYS
THURSDAY Heavy Power Day Heavy Power Day Heavy Power Day
Rugby Team Training OFF
Rugby Team Training Rugby Team Training
GD -2 Rugby Training PM Rugby Team Training Rugby Team Training
rugby-muscle.com